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• Skill and gymnastics:
  Every 2 minutes, for 18 minutes:
  Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds
  (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
  Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
  (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
  Minutes 5-6, 11-12 & 17-18:
  L-Sit Hold x 45 seconds accumulated time

• WOD:
  Against a 3 minute running clock, complete:
  400 Meter Run or Row
  Wall Ball Shots x Max reps
  Rest 3 minutes
  Repeat for a total of three sets.

• A:
  Every 2 minutes, for 10 minutes (5 sets), of:
  2 Snatch Lift Offs + Snatch
  (smooth and controlled pull from the floor to the mid-patella twice, then snatch)
  Build to approximately 80% over the course of the five sets.

Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets), of:
Snatch x 1 rep
Suggested loading per set (by %): 80-85, 85-90, 90-95, 95+, 95+

• B:
  Take 15 minutes to build to a 2-RM Overhead Squat
  Compare your results to Last session.
• C:
  Five sets for times of:
  100 Double-Unders
  8/6 Bar Muscle-Ups
  Rest 2 minutes
  *Goal is to be as fast as possible, while maintaining similar times throughout the five sets.
• D:
  Three sets of:
  Kettlebell Skull Crushers x 10-12 reps
  Rest as needed
  Bamboo Bar Overhead Static Hold x 60 seconds
  (Use the lightest bar possible if you do not own a Bamboo Bar. If you use PVC make sure it is strong enough to hold the weight so it does not snap.)
  Rest as needed
  Towel Pull Ups x 8-10 reps @ 21X1
  Rest as needed

SCORE KETTLEBELL WEIGHT

• Mobility and Maintenance:
  Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
  Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
  Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
• Nutrition Preparation:
  Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
• Mental Restoration:
  Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.